Nov 19

14:00 Gym

Warm up

Squats 2x5x100
Press 2x5x52.5
Cleans 2x5x50
Pullups 3x5
Plank 3x30"
Hip raise 3x30"

Stretch

Golf

08:15 Driving Range

Focus on pause at top of back swing and shape on down swing

P, 9, 7, 3

Off pin an ddeck.

Nov 2019

15:00 Gym

Warm up

Squats 2x5x90
Press 3x3x50
Cleans 3x3x50,55,60
Curls 3x10x30
Situps 3x10x5
Back extension 3x10x5

Stretch

Golf

09:00 Driving Range

Working om keeping good shape.
9,7, wedges, 3 wood.

Son trying out Christmas clubs.

Golf

09:00 Driving Range

Focus on arm position.
Drive down swing from hips.

Nov 2019

08:00 Gym

Warm up

Squats 10x80
Press 10x40
Cleans 2x5x45
Pullups 2x5
Plank 3x30"
Hip raise 3x30"

Stretch

Golf

10:00 Driving Range

Worked through irons
Used half swings to focus on arm shape.

Golf

09:00 Lesson

Focus on keeping arm shape.

Nov 2019

12:00 Gym

Warm up

Squats 2x5x100
Press 2x5x40
Cleans 3x3x50
Curls 3x10x30
Situps 3x10x5
Back extension 3x10x5

Stretch

Nov 2019

16:00 Gym

Warm up

Squats 2x5x85
Press2x5x42 (ss)
Cleans 2x5x42.5 (ss)
Pullups 3x5
Plank 3x30"
Hip raise 3x30"

Stretch

Golf

08:00 Driving range

Worked on consistent swing through clubs:
SW, 9, 7, 6 and 5H.

Golf

08:30 Driving Range

Worked with SW, 7,5 and 5H.
Need to warm up a little more, W helps.
Really focus on hip rotation.
Stay tall.

Nov 19

13:45 Gym

Warm up

Squats 2x5x105
Press2x5x42.5
Cleans 2x5x45
Curls 3x10x25
Plank 3x30"
Hip raise 3x30"

Stretch

Nov 19

19:00 Gym

Warm up

Squats 12x5x85
Press2x5x45
Cleans 3x3x52.5
Pullups 3x5
Situps 3x10x5
Back extension 3x10x5

Stretch

Golf

12:30 Driving range.

Have some trouble with consistency.
Set up was good put rushing the hands.

Nov 19

12:30 Gym

Warm up

Squats 2x5x85
Press 2x5x45
Cleans 2x5x50
Pullups 3x5
Plank 3x30"
Hip raise 3x30"

Stretch

Golf

08:30 Local course

Driving range, again focus on set up and rotation.

Nov 19

12:30 Gym

Warm up

Squats 2x5x100
Press 2x5x45
Cleans 2x5x45
Curls 2x10x25

Stretch

Golf

09:00 Lesson

Worked on setup, hips not knees, swing not squats.
Use pivot drill to work on rotation.

Nov 19

19:30 Gym

Warm up

Squats 2x5x85
Press 2x5x45
Cleans 2x5x45
Pullups 2x5
Plank 3x30"
Hip raise 3x30"

Stretch

Nov 19

19:00 Gym

Warm up

Squats 10x82.5
Press2x5x40
Cleans 2x5x45
Curls 3x10x30,25,25
Situps 3x10x5
Back extension 3x10x5

Golf

11:00 Driving Range

Mix of mats and grass.
Hot well of tees

Nov 19

15:00 Gym

Warm up

Squats 2x5x90
Press 2x5x40
Cleans 2x5x45
Pullups 3x5
Plank 3x30"
Hip raise 3x30"

Stretch

Golf

17:00 Driving Range

Focus on rotation
Was rushing and hands before hips.

Nov 2019

08:30 Home

Warm up

Pushups 10,9...2,1
Swings 1,2...9,10

Pullups 2x5

Stretch

Nov 2019

16:00 Gym

Warm up

Squats 2x5x85
Press 3x3x45
Cleans 3x3x50
Curls 3x10x25
Situps 3x10x5
Back extension 3x10x5

Stretch

Golf

19:00 Driving range

Focus on rotation and consistency.

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 5-2
2. C. 5-0
3. B.

Golf

09:00 Driving range

Lesson

Focus on downswing.
Using left heel lift to drive hips through.

Nov 2019

13:30 Gym

Warm up

Squats 3x3x95
Press 2x5x42.5
Cleans 3x5x42.5
Pullups 2x5
Planks 3x30"
Hip raise 3x30"

Stretch

Golf

16:45 Driving Range

Focus on very consistent approach to swing.

Club
Address
Waggle
Rotate
Pause
Swing

Golf

11:00 Driving range

Worked on rotation and down swing.

Nov 2019

16:00 Gym

Warm up

Squats 10x80
Press 3x3x42.5
Cleans 3x5x42.5
Curls 3x10x25
Situps 3x10x10
Back extensions 3x10x10

Stretch

Golf

19:30 Driving Range

Focus

Rotation and downswing and consistency with 7 iron
Wedge two distance.
Rotation and downswing and consistency with 3 wood.

Nov 2019

18:15 Gym

Warm up

Squats 2x5x80
Clean and press 3x5x40 (cleans first)
Pullups 2x5
Planks 3x30"
Hip raise 3x30"

Stretch

Golf

08:30 Driving Range

Focused on rotation

Nov 2019

15:00 Gym

Warm up

Squats 2x5x92.5
Press 3x5x40
Cleans 3x5x42.5
Curls 3x10x25
Situps 3x10
Back extensions 3x10

Stretch

Golf

08:00 Lesson

Focus on rotation and down swing.

Nov 2019

17:15 Gym

Warm up

Squats 2x5x80
Press 3x5x35
Cleans 3x5x40
Pullups 2x5
Planks 3x30"
Hip raise 3x30"

Stretch

Golf

Driving range

Mainly 3 wood, working on rotation

Nov 2019

18:30 Gym

Warm up

Squats 2x5x90
Press 3x5x37.5
Cleans 3x5x40
Curls 3x10x20
Situps 3x10
Back extensions 3x10

Stretch

Autumn 2019

21"00 Hotel Gym

Warm up

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Travelling to Florida for work.

Hotel Gym

19:00 Hotel Gym

Warm up

Treadmill intervals 5x30"

Stretch

Autumn 19

18:00 Gym

Warm up

Squat 2x5x95

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Golf

08:00 Driving Range

Autumn 19

15:30 Gym

Warm up

Deadlift 2x5x120

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Run

18:00 Hotel Gym

Run 30 minutes 8kph

Pushups and pullups

Stretch

Autumn 19

18:00 Hotel Gym

Warm up

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Travelling to Florida for work.

Autumn 19

17:05 Gym

Warm up

Squat 2x5x95

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Golf

16:45 Driving Range

Full swing was terrible, probably because I was tired.
Short game was pretty good.

Autumn 19

17:30 Gym

Warm up

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Autumn 19

08:30 Gym

Warm up

Deadlift 2x5x115

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Stretch

Golf

08:30 Driving range

Focus on driving from hips.
Hitting good consistent shots with 7,6 an 3 wood
Wedge also good.

Autumn 19

17:05 Gym

Warm up

Deadlift Squat 2x5x95

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Did bent over rows today and shoulder press.

Golf

08:30 Driving Range

Working on rotation

Autumn 19

18:00 Hotel Gym



Warm up

Deadlift 5x115

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

As it was a hotel gym everything was on machines, exeptt curls.

Golf

08:00 Golf

Lesson, really worked on rotation.
Focus on rotational movement, not moving up and down.

Golf

16:45 Driving Range

Worked on my extension.

Autumn 19

19:05 Gym

Warm up

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Did bent over rows today and shoulder press.

Autumn 19

19:05 Gym

Warm up

Deadlift  5x115

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Autumn 19

12:05 Gym

Warm up

Squat 2x5x95

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Golf

14:00 Driving Range

50 Balls, working on swing

6 Iron
Hybrid
Pitching wedge

Not hitting well on hybrid
Iron OK. Half shots were hooking.

Autumn 19 - Heavy

19:00 Gym

Warm up


Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Golf

18:15 Driving Range

Working on swings, mainly focused on hip movement

7 iron
Hybrid
Wood

50 balls, 40 OK

Autumn 19 - Heavy

19:00 Gym

Warm up

Deadlift 5x115

Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Golf

08:30 Driving range

Working on the timing of my swing.

Autumn 19 - Long

17:15 Home

Run 25 minutes with my son.

Stretch

Autumn 19 - Heavy

12:00 Gym

Warm up

Squats 2x5x90

Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Summer 19 - Hard

08:45 Home

Warm up
The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

25 minutes this week or 2.5 cycles with a 24KG 'bell. 
Tough on the grip.

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x112.5
Bench 10x20, 5x40, 5x5x62.5
Pullups 8,6,5 (19)


Stretch

Summer 19 - Heavy

18:00 Gym

Run to gym

Squat 2x5x20, 5x60, 2x5x92.5
Clean, Press, Front Squat 2x3,2,1x50
Seated Press 2x8 (machine)
Row 2x8x50

Busy week and weekend so a very cut down version.

Golf

18:30 Driving Range

Practised with Irons and wedges.

Summer 19 - Hard

09:30 Ireland

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 10KG 'bell as all I have in that house.

Summer 19 - Long

18:00 Ireland

Run about 5 K

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x110
Bench 10x20, 5x40, 5x5x60
Pullups 3x6


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 24KG 'bell.

Summer 19 - Heavy

08:30 Gym

Run to gym

Squat 2x5x20, 5x60, 3x5x90
Clean, Press, Front Squat 5x3,2,1x47.5
Seated Press 3x5x20
Row 3x8x55

Golf

15:00 Driving range

1 hour family lesson.

Fencing

19:30 Local Epee Club

Warm up

Footwork

Bouts

1. C
2. C
2. C. 5-2

Summer 19 - Heavy

19:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x107.5
Bench 10x20, 5x40, 5x5x57.5
Pullusp 3x5
BB Curl 3x8x25


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.


30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest

Stretch

Summer 19 - Heavy

12:30 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x85
Clean, Press, Front Squat 5x3,2,1x45
Seated Press 3x8x18
Row 3x8x52.5


Stretch

Summer 19 - Long

15:00 Home

Run 30 minutes

Stretch

Driving Rasge

08:30 Driving Range

Mainly driver

Summer 19 - Hard

19:30 Home

Warm up

12 minutes of

Minute 1 10 swings
Minute 2 10 swings
Minute 3 10 pushups
Minute 4 10 pushups
repeat

Stretch

Driving Range

13:00 Driving Range

Summer 19 - Heavy

19:00 Gym

Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x105
Bench 10x20, 5x40, 5x5x55
Row 2x8x50


Stretch

Summer 19 - Long

10:00 Home

Run 30 minutes

Stretch

Driving Range

08:00 Driving Range

Summer 19 - Heavy

18:30 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x82.5
Clean, Press, Front Squat 5x3,2,1x42.5
Seated Press 2x6x18
Pullups 3x5


Stretch

Driving Range

13:00 Driving Range

Family session

Summer 19 - Heavy

08:00 Gym

Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x102.5
Bench 10x20, 5x40, 5x5x55
Pullups 3x5


Stretch

Summer 19 - Hard

19:30 Home

Warm up

12 minutes of

Minute 1 10 swings
Minute 2 10 swings
Minute 3 10 pushups
Minute 4 10 pushups
repeat

Stretch

Driving Range

11:30 Driving Range

Worked on driver, 6 and sand wedge
Then alternated three.

Driving Range

13:00 Driving range

Worked on irons and wedges

Summer 19 - Heavy

13:15 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x80
Clean, Press, Front Squat 5x3,2,1x40
Seated Press 2x5x18
DL 5x100
Pullups 3x5


Stretch

Summer 19 - Long

10:00 Home

Run 30 minutes

Stretch

Summer 19 - Hard

20:30 Home

Swings 1,2...9,10
Pushups 10,9...2,1
Pullup 2x5
Ab wheel 5
Leg raise 5

Stretch

Driving Range

08:30 Home

Working on grip

Summer 19 - Heavy

08:15 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x70
DL 5x5x60, 5x800
Bench Press 5x20, 5x40, 3x5x50
Pullups 2x5


Stretch

Holiday Workout

In Switzerland for a break.
Ran this course 4 times doing the exercises along the way.
Loved being "made" to do something differnt.
https://nendaz.ch/en/fppoi-fitness-trail-42070.html

Summer 19 - Heavy

17:45 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x80
DL 5x5x60, 3x80, 5x100
Kneeling 1H Press 8/8x10, 4/4x14, 2x5/5x18
Pullups hang 30, pullup, hang 30 pullup; hang 30 pullup; Pullups 7
KB Snatch 40

Stretch

Summer 19 - Heavy

08:45 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x77.5
DL 5x5x60, 3x80, 5x95
Kneeling 1H Press 8/8x12  5/5x12 2x5x18/18
Pullups hang 30, pullup, hang 30 pullup, hang 30 pullups2


Stretch

Summer 19 - Long

08:15 Home

Run 33 minutes

Stretch

Summer 19 - Hard

20:45 Home

Swings 1,2...9,10
Pushups 10,9...2,1

Stretch

Summer 19 - Heavy

18:45 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x75
DL 5x5x60, 3x80, 5x90
Kneeling 1H Press 10/10x10,  5/5x12 2x8/8X16
Pullups 4x5


Stretch

Driving Range

19:30 Driving range

Working on basics.

Drove to fencing and found out club was closed for summer so made the best of things.

Driving Range

10:00 Driving range

Working on basics.

Golf Lesson

11:00 Driving Range

My first golf lesson

Summer 19 - Heavy

08:00 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x75
DL 5x5x60, 3x80, 5x95
Kneeling 1H Press 10/10x10,  5/5x12 2x8/8X16
Hang and pullup, 4x30 second hang and 1 pullup
Suitcase walk 24

Stretch

Summer 19 - Heavy

18:45 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x70
DL 5x20, 5x60, 3x80 2x5x90
Kneeling 1H Press 10/10x10,  2x7/7X16
Hand and pullup, 4x30 second hang and 2 pullup
Suitcase walk 24

Stretch

Summer 19 - Hard

20:15 Home

Swings 5x20
Ab wheel 5x5

Pullups 3x3
Mountain climbers 3x20

Stretch

Summer 19 - Long

17:00 Home

Run 30 minutes

Easy pace, first run since I moved home

Summer 19 - Heavy

09:30 Gym

Warm up

Squat 2x5x20, 5x60, 3x5x70
DL 5x20, 5x60, 3x80 2x5x90
Kneeling 1H Press 10/10x10, 8/8x12, 6/6x14, 2x6/6X16
Hand and pullup, 3x30 second hang and 1 pullup
Suitcase walk 24

Summer 19 - Hard

18:00 Home

Warm up

KB Snatch 5x10/10
Ab whee 5x5

Stretch

Summer 19 - Heavy

09:30 Gym

Warm up - run to gym

Squat 2x5x20, 5x40, 5x60, 5x65, 5x70
DL 5x20, 5x50, 5x60, 5x60, 5x90
Kneeling 1H Press 10/10x10, 8/8x12, 6/6x14, 3x6/6X16
Hang and pullup, 3x30 second hang and 1 pullup
Farmers walk 20

Summer 19 - Long

11:00 Work

It's a knock out.

Fencing

19:15 Fencing

Tater session - coaching

Summer 19 - Hard

08:00 Home

Warm up

Swings 4x35

Summer 19 - Heavy

09:30 Gym

Warm up

Squat 2x5x20, 5x40, 50x50 3x5x60
DL 2x5x20, 5x40, 5x60, 2x5x80
Kneeling 1H Press 10/10x10, 10/10x12, 10/10x14,8/8X16
Hand and pullup, 3x30 second hang and 1 pullup
Suitcase walk 20

ROP Easy

20:00 Home

Warm up

Pushups 4x15
Swings 4x25

Stretch

ROP Easy

18:00 Home

Warm up

Snatches 2 x 10/10, 10/10, 5/5
Ab wheel 2x5

Stretch

ROP Easy

19:00 Home

Warm up

KB C&P 3x1,2,3,4x20
GS 3x7
Pullups 3x4

Swings 1H 10x10

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 15-6
2. A. 10-15
3. B 15-5
4. B. 10-15

Lesson

ROP Easy

20:00 Home

Warm up

KB C&P 3x1,2,3x20
GS 3x5
Pullups 3x3

Warm up was ripping out in built wardrobes. 

ROP Easy

18:45 Home

Warm up

Snatches 20/10, 5/5. 15/15, 10/10
Ab wheel 3x5

Stretch

Fencing

19:00 Fencing

Coaching

2 Lessons

Bouts

1. C.  5-1
2. B.  15-10

ROP Easy

18:45 Home

Warm up

Snatches 5x10/10
Ab wheel 5x5

Stretch

ROP Easy

18:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Swings 2x25

Plank

Stretch

ROP Easy

12:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 2x10/10 (40)

Ab wheel 2x5

Stretch

ROP Easy

18:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 5x10/10 (100)

Plank

Stretch

European Veteran Championship

http://www.europeanveteranfencing-cognac2019.eu/en/schedule/

ROP Easy

19:00 Home

Warm up

Swings 1,2...9,10
Pushups 10,9...2,1

Pullups 3x5

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B, 3-5, 5-3, 5-5, 10-8
2. B. 10-5
3. C. 15-5
4. B. 3-5

Fencing

17:00 Hotel

Footwork 15 minutes

Stretch

Hotel Workout

10:00 Hotel

Warm up

Swings 1H 2x10
Snatches 2x10
Pushups 2x20
Pullups 2x8
GS 2x10
KB Press 2x10
Leg extension 2x10

Stretch

Fencing

14:00 Home

Footwork

Lunge pad

ROP Easy 18

12:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 5x10/10 (100)

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-12
2. B. 15-11
3. C. 15-7
3. C. 15-3

Lesson

ROP Easy 17

20:30 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 3x25

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 5-4
2. B. 5-4
3. B. 13-15

Easy ROP 16

08:00 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 4x10/10


Stretch

ROP Easy 15

13:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 4x25

Ab wheel 3x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-7
2. B. 15-11
3. B. 10-7
4. B. 11-15

Lesson

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 3-5
2. B. 15-11
3. C. 15-5
4. C. 15-6

ROP Easy 14

08:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 3x10/10

Ab wheel 2x6

Stretch

Run

13:00 Home

Run 2 loops in the woods

ROP Easy 13

08:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Swings 3x25

Ab wheel 2x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-11
2. B. 15-11
3. C. 15-9
4. C. 15-5

Lesson

Fencing

20:15 Home

Footwork

Lunge pad

ROP Easy 12

18:00 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x3

1H Swings 100 x16

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

Lessons x2

Bouts

1. B. 3-5

Run

08:00 Home

Run in the woods.

ROP Easy 11

14:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Snatch 3x10/10

Ab wheel 3x5

Stretch

Fencing

19:00 Fencing

Warm up

Lesson

Footwork

Bouts

1. B. 15-13
2. B. 15-8
3. B. 15-11
4. B. 9-15

ROP Easy 10

18:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Swings 3x25

Ab wheel 3x5

Stretch

ROP Easy 9

13:30 Home

Warm up

1H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3

Snatch 2x10/10

Plank

Stretch

Hotel Gym

13:00 Hotel Gym

Warm up

Swings 3x20
Snatches 3x10/10
Leg extension 2x10
GS 5x5
Bench press 10,8,5

Threadmill push 3x20 seconds

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-11
2. B. 2-5
3. B. 6-15
4. C. 5-0, 5-1

ROP Easy 8

15:00 Home

Warm up

Double KB Clean and Press 5x 1,2,3 x20 (1 clean per set)
Double KB FS 5x3
Pullups 5x3

Snatch 20/20,10/10,10/10 x16 (80)

Ab wheel 2x6

Stretch

Fencing

19:00 Fencing

Warm up

Coaching

Footwork

Lessons

3 Foil

ROP Easy 7

11:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 3x25x20
Ab wheel 2x6

Stretch

Run

08:30 Home

Run 3K

Stretch

Fencing

19:00 Fencing

Warm up

Foot work

Bouts

1. B. 14-15
2. B.  15-7

Run

09:00 Home

Run 3K

Stretch

ROP Easy 6

19:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Snatch 3x10/10 x16

Plank

Stretch

Fencing

19:00 Fencing

Coaching

Warm up
Footwork

Lesson

3 Foil lessons

Bouts

1. B. 14-15

Run

15:00 Home

Run 3K

Stretch

ROP Easy 5

15:00 Home

Warm up

Double KB Clean and Press 4x 1,2,3 x20 (1 clean per set)
Double KB FS 4x3
Pullups 4x3

Swings 3x25x20
Plank

Stretch

ROP Easy 4

19:30 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Snatch 3x10/10 x16
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 15-5
2. C. 15-3
3. C. 15-4

Invicta Opem

09:30

Invicta Open

ROP Easy 3

13:30 Home

Warm up

!H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3

Snatch 5x5/5x16

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-12
2. C. 15-8
3. B. 13-15
4. C. 15-14

ROP Easy 2

13:30 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 3x25x24
Plank

Stretch

ROP Easy 1

19:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 3x25x20
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 11-15

PMM

19:45 Home

Warm up


Pushups 3x25
Pullups 3x5

Stretch

PMM

11:45 Home

Warm up

Swings 3x25x24
Double KB Press 3x5x20
Double KB FS 2x5x20/20
Farmer's walk 20/20
Plank

Stretch

PMM

14:45 Home

Warm up


Pushups 3x25
Pullups 3x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 15-7
2. B 8-15
3. B. 15-14
4. C. 15-6

2nd bout had a plan but the wrong one. Need to adjust sooner.

PMM

20:45 Home

Warm up

Swings 3x25x24
KB Press 2x5x20
GS 2x10x24
Suitcase walk 24
Plank

Stretch

Another late one.

PMM

20:45 Home

Warm up

Push ups 40
Pullups 10
GS 10

Stretch

Late home from work.

Fencing

19:00 Fencing

Warm up

Footwork

Bouts.

1. C. 15-8
2. C. 10-3
3. C. 15-3
4. C. 15-3

PMM

08:30 Home

Warm up

Pushups 3x25
Pullups 3x6

Stretch

PMM

12:00 Home

Warm up

Swings 4x25
DB Press 2x5x22
GS 2x10x24
Farmer walk 24/16
Plank

Stretch

PMM

19:30 Home

Warm up

Pushups 3x25
Pullups 3x6

Stretch

PMM

17:00 Home

Warm up

Swings 4x25
DB Press 2x5x22
GS 2x10x24
Farmer walk 24/16
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork (coach)

Lessons: 2

Bouts 1. B 3-2 (lots of prior points.)

PMM

14:00 Home

Warm up

Swings 3x25
DB Press 2x5x22
GS 2x5
Suitcase walk 24
Plank

Stretch

PMM

08:30 Home

Warm up

Pushups 3x25
Pullups 3x6
Run 3K

Stretch

PMM

19:00 Home

Warm up

Swings 3x25x24
KB Press 2x5/x/24
FS 5,6x20+24
Farmers walks 20+24
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-10
2. C. 15-5
3. C. 10-5
4. C. 15-6
5. B. 15-12

PMM

08:00 Home

Warm up

Pushups 4x20
Pullups 4x5

Stretch

PMM

07:15 Home

Pushup 3x20
Pullups 3x5

Stretch

Quick on ethis morning.

Fencing

19:00 Fencing

Warm up

Footwork

Lesson

Bouts

1. A. 11-15
2. B. 13-15
3. B. 15-8
4. B. 8-15

PMM

19:00 Home

Warm up

Swings 3x25
Press 5,3,2x24
FS 2x5x24/16
Farmer walk 24/16
Plank

Stretch

PMM

18:00 Home

Warm up

Pushups 4x20
Pullups 4x5
GS 4x5x24

Stretch

Fencing

19:00

Warm up

Footwork

Coaching

3 Lessons

PMM

14:30 Home

Warm up

Swings 3x25
Press 2x5x20
FS 2x5x20/16
Farmer walk 20/16
Plank

Stretch

PMM

14:00 Home

Warm up

Pushups 4x20
Pullups 4x5

Stretch

PMM

18:30 Home

Warm up

Swings 3x25
Press 3x3x24
FS 2x5x24/16
Farmer walk 24/16
Plank

Stretch

Fencing

19:00 Fencing (old club)

Warm up

Footwork

Bouts

1. B. 15-7
2. B.15-11
3. B. 13-15
4. B 15-7

Lesson

PMM

18:30 Home

Warm up

Swings 3x25

Press 3x3x24

FS 2x5x24/16

Farmer walk 24/16

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 12-15
2. C. 15-5
3. B. 11-15

Fencing

19:00 Fencing

Warm up

Coaching

5 Lessons

PMM

08:30 Family Home

Mobility warm up

Swings 25
Pushups 20
Swings 25
GS 10
Swings 25
Plank 60 sec

Clean and Press 3x5

Stretch

PMM

19:15 Family Home

Mobility warm up
3 sets
Swings 25
Pushups 20
GS 10

Swings curl 3x10
Rows 3x10

Stretch

PMM

19:00 Home

Warm up

Pullups 3x5
Pushups 3x20

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

3 Lessons

Bouts

1. B, 7-15
2. B. 11-15

PMM

18:30 Home

Warm up

Swings 3x25
Press 3x3x24
FS 2x5x24/16
Farmer walk 24/16
Plank

Stretch

PMM

12:30 Home

Run 3k

Pullups 3x5
Pushups 3x20

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B 10-15
2. B. 15-12
3. C. 15-11
4. C. 15-12

PMM

18:30 Home

Warm up

Swings 3x25

2 rounds 24

Clean 1/1
Press 3/3
FS 2/2

Stretch

PMM

10:00 Home

Warm up

Pullups 3x5
Pushups 3x20

Stretch

PMM

19:00 Home

Warm up

Swings 3x25x24
Press 2x5x20
KB FS 2xsx16/20
Farmer carry 20/16
Plank 1 minute

Stretch

PMM

10:00 Home

Run 3k

Pullups 3x5
Pushups 3x20

Stretch

PMM

18:00 Hotel Gym

Skipping in rounds
Pullups 3x5
DB Bench 10x15, 8x22, 5x26
GS 2x5x44

Stretch

PMM

18:00 Hotel Gym

Warm up

Swings 5x10/10
Press 10x12, 3x3x18
GS 2x5x40
Pullups 2x5
Dips 2x10

Stretch

PMM

09:00 Home

Warm up

5 rounds of

Pushups 10
Swings 20x24
March in place 10

Ab wheel 10

Stretch

PMM

11:30 Home

Run 3k

Warmup

Presses 3x5x20
Pullups 3x5
KB FS 3x5x16/20

Mixed bag over last week or so. I've let my gym membership lapse as a few changes coming up. Being doing lots of walking.

Fencing

19:10 Fencing

Bouts

1. B. 8-15
2. B. 15-10
3. C. 15-5
4. C. 15-5
5. B. 1-5
6. B. 12-5

PMM

10:00 Home


Swings 3x25x24
Pushup 3x20
Pullups 3x5
Ab wheel 2x7

Stretch